Friday 1/7/22

FUNCTIONAL FITNESS

 

Part 1:

(3 sets of each):

Station 1 – Push Up x 8-10 reps

Station 2 – Single Arm Dumbbell Death March x 6 steps/ each arm – https://youtu.be/gdsNnwLj-MQ

Station 3 – Nose-to-Wall Handstand Hold x 60 seconds or :60 handstand walk practice (athletes can choose to hold Hanstand for a minute or work on Handstand walk for a minute)

 

Part 2:

 

3 Rounds x AMRAP 3:

4 Devil’s Press

6 Toes to Bar

24 Double Under

Rest 2 Minute Between Rounds

 

STANDARD: 35/20 lb

RX: 50/35 lb

SPORT: 55/40 lb

COMPETITION: 65/45 lb

 

AT HOME WORKOUT:

Part 1:

3 sets of each):

Station 1 – Push Up x 8-10 reps (add weight if you can consistntly hit 20 reps)

Station 2 – Single Arm weighted Death March x 6 steps/ each arm

Station 3 – Nose-to-Wall Handstand Hold x 60 seconds or :60 handstand walk practice (athletes can choose to hold Hanstand for a minute or work on Handstand walk for a minute)

 

Part 2:

3 Rounds x AMRAP 3:

4 Burpee

6 V-UP

24 Double Unders or Jumping Jacks

 

Rest 2 Minute Between Rounds

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